Warmup 1 DB Incline Bench Press 3×8Low Side Plank 3x15s/e Chin Up 3xMaxLat Pulldown with Neutral Grip 3×15Cable Reverse Curl 3×15 Cable/Band Seated Row 3×15Feet Elevated Push-up 3×8Feet Elevated Single Leg High Plank 3x15s/e DB Front Raises 3×15DB Lateral Raises 3×15DB Bent Over Reverse Fly 3×15 Roman Chair Straight Leg Raises 3×8Roman Chair Knee Raises…

Instructions Equipment: Kettlebells, Dumbbells, TRX, Medicine BallRecommended Rest: 30-60s Workout Block APushup 3x max repsHigh Plank 3x30sTRX Chest Stretch 3x30s Block BDB Overhead Press 3×8KB Single Arm Supported Row 3×5/e Block CTRX Tricep Press 3×8TRX Bicep Curl 3×8Alternating Spiderman Stretch 3×10 Block DMB Straight Leg Sit Up Reach 3×10MB Half Kneeling Chop Up 3×10/e

Instructions Equipment: Kettlebells, Dumbbells, TRXRecommended Rest: 60s Workout Block ATRX Chest Press 3×12Plank Up Down 30sYoga Table 3×5 Block BDB Push Press 3×20KB High Pull 3×12 Block CKB Skullcrusher 3×10KB Hammer Curl 3×10Alternating Lateral Squats 3×10 Block DTRX Mountain Climbers 3×10TRX Pike Ups 3×10TRX Knees to Elbows 3×10

Equipment: dumbbells, adjustable bench Movement Prep Foam Roll (5 Minutes) Warmup (5-15 Minutes) Block A Bird Dog 3x10e Superman 3×10 Yoga Downdog 3×10 Block B DB Half Kneeling Single Arm Press 3x10e DB Standing Supported Single Arm Row 3×10 rest 60s Block C DB Bench 3×15 DB Lateral Raise 3×15 rest 60s Block D DB…